Mango fruit: types, what it is for, benefits, properties and recipes

Nutritional Benefits

Mango provides about 60 calories per 100 grams of its consumption. It contains a number of nutrients like carbohydrates, fiber, antioxidants and vitamins such as Vitamin A , Vitamin B, Vitamin C , Vitamin E and Vitamin K. Mango  is also a good source of various minerals like Calcium , Zinc , Potassium , Iron , Magnesium and Potassium . ((https://ndb.nal.usda.gov/ndb/))

Nutritional information table

This tropical fruit is refreshing, juicy and delicious and, like most fruits, has great nutritional benefits. Read on to find out why mango is so good for you.

The following table brings the nutritional composition of mango for 100 grams of consumption.

mango benefits

The vitamins, minerals and antioxidants present in all types of mangoes can provide important health benefits. For example, vitamin K helps blood clot effectively and helps prevent anemia. It also plays an important role in strengthening bones.

Mangoes are also rich in vitamin C, which is important for healthy collagen and blood vessel formation, as well as helping with healing.

In addition, mangoes may provide other health benefits such as:

1. Cancer prevention

All types of mango are rich in beta-carotene, the pigment responsible for the fruit’s yellow-orange color. Beta-carotene is one of the many antioxidants found in mangoes. Studies conducted have shown that the antioxidants in mangoes fight free radicals, which can cause cell damage and potentially lead to cancer.

as mentioned, in addition to beta-carotene, mangoes are rich in quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat. and in addition to  Vitamin A and flavonoids, alpha-carotene, beta e-cryptoxanthin.

These antioxidants have been shown to be effective in fighting and preventing lung and mouth cancer. but calm down…

Fruit is still a rich source of dietary fiber and contains pectin, it restricts the action of a protein called galectin 9, known to trigger the growth of cancer cells. That is, it helps in reducing the appearance of colon cancer.

Nutrition
Mangoes are rich in folate, which is used for healthy cell division and DNA duplication. Doctors recommend that people who can become pregnant consume at least 400 mcg of folate a day because it is critical to preventing birth defects.

2. Rich in antioxidants

Mango is rich in polyphenols, they are powerful antioxidants.

In this article “ types of mango ” you will know 24 types of mango , do you know some?

Antioxidants are very important in protecting cells from free radical damage. But what exactly are free radicals?

Free radicals are highly reactive compounds that can bind to and damage your cells. ((https://www.ncbi.nlm.nih.gov/pubmed/19149749))

Studies have shown that free radical damage is linked to signs of aging and chronic disease.

Of the antioxidants mentioned above, the polyphenols, mangiferin is the one that most arouses interest and is sometimes called a “ super antioxidant ” because it is especially powerful.

3. Digestion

Mangoes of all types can help stabilize your digestive system, as they are an excellent source of dietary fiber, which can help you avoid constipation.

Amylase compounds can help dissolve other foods in the stomach, breaking down tough starches. Meanwhile, the fiber in mangoes may be more effective at relieving constipation than equivalent fiber supplements.

Mango also helps in reducing acidity in the stomach .

4. Cholesterol

The fruit is very rich in fiber, they help in reducing bad cholesterol in the blood. It also helps to restrict the activities of a hormone called leptin, which produces fat cells.

Vitamin  C  is a pectin that also helps in reducing LDL cholesterol in the body. Vitamin B6 present in the fruit  helps control homocystiene levels.

Homocystiene is known to be harmful to blood vessels and can cause heart attacks and strokes.

Mangoes are an excellent source of polyphenol antioxidants, which prevent an increase in the accumulation of fat in the arteries. Plaque formation and artery blockage is reduced by its consumption.

Mangiferin is a compound in mango  that lowers cholesterol, triglycerides and low-density lipoprotein cholesterol and increases good HDL cholesterol.

5. Healthy heart

The fruit is rich in potassium and magnesium which help keep the heart healthy and relax blood vessels, providing lower blood pressure levels.

Mango is also rich in a powerful antioxidant called mangiferin .

Animal studies have shown that mangiferin can protect heart cells against inflammation, oxidative stress and apoptosis ( controlled cell death ).

In addition, the fruit even helps to reduce blood cholesterol, triglycerides and free fatty acid levels.

6. Nutrition

The fruit is also rich in folate, which is used for healthy cell division and DNA duplication. Doctors recommend that people who can become pregnant consume at least 400 mcg of folate a day because it is critical to preventing birth defects.

7. Weight loss

Mango is a fruit that helps with weight loss when consumed in moderation. The phytochemicals in the mango peel act as natural fat destroyers.

Mango pulp is filled with dietary fiber. Fibers induce a feeling of satiety. When you eat fiber-rich fruits or vegetables, you feel fuller for longer, which prevents you from eating other high-fat snacks.

8. Diabetes

A 2019 mouse study of mango leaves found that some plant compounds had a powerful effect on diabetes risk factors. These included lower body weight, reduced blood sugar levels, and lower blood fat levels.

This study does not clarify whether or not mango pulp offers the same benefits. However, one study found that eating freeze-dried mangoes lowered blood sugar levels in people with obesity.

9. Pele

All types of mango are rich in vitamin C and vitamin A, both of which are essential for skin health and repair. The fruit consumed in moderation also exfoliates and eliminates dead pores.

Mangoes are rich in skin-healing nutrients; for example, the fiber in mangoes cleanses your intestines, which are overloaded with toxic substances.

The fruit is an excellent source of antioxidants, these are one of the main nutrients that help to delay the onset of skin aging and pigmentation. In addition, the vitamin C in mango  helps in healing pimples and acne.

The fruit can be applied directly to the skin as it softens it and acts as a natural moisturizing agent. Antioxidants are responsible for protecting against harmful free radicals that can cause skin cancer.

Vitamin A and beta-carotene help in rejuvenating the skin and bringing radiance to the skin.

10. Macular degeneration

A 2019 study showed that zeaxanthin and anti-inflammatory properties may play a protective role in eye health and may help prevent damage from macular degeneration. This is an eye disease that gets worse with age.

11. Asma:

Asthma, although common, can cause serious problems. however 1 mango a day will provide you with vitamins, minerals and antioxidants.

The  fruit is an excellent source of vitamin C. While most studies have justified further research into the link between vitamin C and asthma treatment, they claim that vitamin C may have beneficial effects in certain cases.

12. Increases immunity

You would be surprised to know that an average-sized mango contains up to two-thirds of the recommended daily intake of vitamin C. The powerful antioxidant helps boost the immune system and prevents colds and flu.

13. healthy gut

Mango pulp contains prebiotic dietary fiber, which helps to feed beneficial bacteria in the gut. Healthy gut is detrimental to a healthy state.

Leaky gut, in addition to poor digestion, results in skin conditions like IBS, asthma, slow metabolism, and other health issues.

14. Brain

Vitamin B6 is found in the fruit , it helps to improve brain functions, in maintaining a nervous system. This will improve your mood and help control stress.

Vitamin B6 is known as the energy builder and helps in building communication between nerve cells.

Glutamine acid is present in the fruit which improves concentration and memory power. Pyridoxine helps in the production of the hormone GABA in the brain, which is a neurotransmitter and helps in brain development.((https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/))

Other Benefits of Mango

• It is a rich source of iron and can prevent anemia.
• Mango  helps in increasing red blood cells in the body and is recommended for pregnant women .
• Mango juice is often taken in the summer to prevent heat stroke.

Videos of the benefits of mango

Mango juice benefits

Mango fattening or slimming?

Mango makes you fat or lose weight , this is a very frequent doubt, despite containing carbohydrates, using mango as a substitute for other caloric meals, such as morning and afternoon snacks such as pasta, bread, cookies and fatty foods is a good alternative and much more nutritious.

The fruit contains carbohydrates, but in low density. So, even eating a reasonable amount, which leads to satiety, the amount of calories ingested will be low.

This helps create the caloric deficit needed to burn off those extra pounds.

It is a rich source of fiber, which gives satiety by increasing gastric emptying time. One of the fibers is able to decrease the absorption of sugar and cholesterol.

After all, is mango fattening or slimming? it helps to lose weight YES . as long as consumed in moderation and intelligently as mentioned above.

Watch the video below and complete the knowledge about whether the mango makes you fat or lose weight? see:

how to consume

Mango is a fruit very rich in vitamins, minerals, antioxidants, fiber and much more. In addition, the mango can be eaten green, ripe and even with the skin. by the way, there’s nothing better than taking a mango off your foot, and eating there right?

Mango can be found all year round in supermarkets, health food stores. The fruit is flavorful and sweet with just a hint of sour.

When slicing the mango , it is important to be careful of the large, flattened seeds in the center or commonly known as the “stone”, which can easily blunt the knives.

Mango is a great addition to almost any meal. Here are some ways to include mango in your diet:

• mango detox juices,
• Add mango to a smoothie;
• Manga Moss;
• Mango juice on hot days;
• Mango ice cream;
• mango jelly;
• Freeze mango cubes and add them to cocktails.

healthy mango recipes

In addition to the health benefits of mango, we are going to learn how to use it in delicious, quick, easy to prepare and nutritious mandala recipes:

Mango cake

Ingredients

• 3 eggs
• 1 cup mango juice (pure mango, blended in a blender)
• 2 and 1/2 cups all-purpose flour
• 1 tablespoon of baking powder
• 4 tablespoons of margarine (do not use vegetable cream)
• 1 and 1/2 cups of sugar
• Approximately 2 large mangoes, cut into small slices to line the pan

Hot

• 1/4 cup of water
• 1/2 cup of sugar
• 1/2 small package of shredded coconut

Preparation mode

Massa

1. Mix sugar and margarine until smooth.
2. Add eggs and mix until creamy.
3. Then put the mango juice.
4. Gradually add the flour and stir.
5. Finally, add the yeast (mix gently).
6. Place in a greased shape with margarine and sprinkle with sugar and cinnamon.
7. Place the chopped mango in the bottom of the mold and cover with the dough.
8. Give the dough a light squeeze to penetrate well between the mango pieces.
9. Bake in a pre-heated oven for about 35 minutes.

Hot

1. Add all the ingredients in a pan on the fire.
2. Stir well until thickened.
3. Remove from heat and immediately pour over the cake.
4. If possible, let the cake cool a little before serving, it tastes better.

Manga Moss

Ingredients

• 1 box of sour cream
• 1 box of condensed milk
• 2 mangoes (medium) cut into pieces
• Optional toppings: chopped pistachio / mint / fresh fruit

Preparation mode

1. In the blender, place the cream and condensed milk;
2. Beat for 3 minutes and then add the mango;
3. Let it beat for another 3 minutes or until it’s very homogeneous;
4. Pour this mixture into a pot or platter;
5. Place in the fridge and leave for 2 hours before serving.

manga vitamin

Ingredients

• 3 sleeves
• 1/2 tablespoon of sugar
• 1 liter of milk (250 ml frozen)
• 1 cup of condensed milk

Preparation mode

• Remove the skin and seeds from the mangoes.
• Place the mango pulp with 750 ml of milk and sugar in a blender.
• Whisk until it becomes a thin cream.
• Add 250 ml of frozen milk and beat until you get a homogeneous cream.
• Pour the condensed milk into the glass (to taste).
• Serve the ice cream.

Mango smoothie with mint

Ingredients

• 1 peeled mango;
• 1/2 banana cut;
• 1/2 cup of water;
• 1/2 cup milk (or lactose-free milk)
• 5 ice cubes;
• 1 tablespoon of freshly squeezed lemon juice.

Preparation mode

• Add all the ingredients to the blender, except the peeled mango.
• Mix until smooth.
• Add the peeled mango at the end and beat again until smooth.

Mango juice

Ingredients

• Handful of cabbage leaves
• 200g cubed frozen mango
• Some fresh mint leaves

Preparation mode

1. Blend all ingredients in a blender

Mango juice with lemon

Ingredients

• 1 manga
• 1 cup (tea) of water
• broth of 2 limes
• ice cubes to taste

Preparation mode

1. Peel, discard the pit and cut the mango into pieces.
2. Transfer to a blender, add the water, lemon juice and blend until smooth.
3. Divide the juice into 2 glasses, add ice cubes and serve immediately.

Mango juice with orange

Ingredients

• Handful of cabbage leaves
• 200g cubed frozen mango
• 200ml of orange juice
• Some fresh mint leaves

Preparation mode

• Blend all ingredients in a blender.

Mango Salad with Lettuce and Avocado

Ingredients

• 1 lettuce cut into small pieces
• 1 large avocado, chopped
• 1 large mango, cut into cubes
• 2 tablespoons slivered almonds, toasted
• 1 tablespoon of olive oil
• 1 tablespoon white wine vinegar

Preparation mode

1. Place the mango, lettuce, avocado and almonds in a bowl.
2. Whisk the oil and vinegar in a pitcher. Season with salt and pepper.
3. Pour over the lettuce mixture.
4. mix and then you can serve yourself.

Mango Salad with Cucumber

Ingredients

• 1 medium cucumber
• 1 mango ripe but firm to the touch
• 1 tablespoon chopped onion
• 1 lemon
• 2 tablespoons of extra virgin olive oil
• 1 tablespoon of honey
• ¼ teaspoon of salt

Preparation mode

• Chop the cucumber and mango and place in a large bowl along with the onion.
• Mix all dressing ingredients in another bowl and drizzle with the salad.
• Play to match and serve!

Mango Salad with Red Peppers and Red Onions

Ingredients

• 3 ripe mangoes,
  1 thinly sliced ​​red bell pepper,
  1/4 thinly sliced ​​red onion,
  1/4 cup thinly sliced ​​fresh basil,
  1/4 cup chopped fresh cilantro.

Mango Salad Dressing

• Zest of 1 lemon
  1/4 cup freshly squeezed lemon juice (about 2 lemons)
  2 tsp white sugar
  1/8 tsp red pepper flakes
  1/4 tsp salt
  1 tsp of vegetable oil soup, or other neutral tasting oil Freshly
  ground pepper

Preparation mode

Combine all the ingredients for the Mango Salad in a large bowl. Play to match. * If you prepare ahead, cover and refrigerate at this point, before adding the salad dressing.
Prepare the Mango Salad Dressing by combining all the ingredients in a small bowl and stirring well to incorporate. Cover and refrigerate if making ahead of time, or use immediately by drizzling over salad and tossing to combine.

sleeve types

There are a large variety of mangoes, especially all over the world. however in this article we have selected the most common types of mango in Brazil.

• sword sleeve
• Pink sleeve
• Lint sleeve
• Tommy Atkins
• Manga Palmer
• Ubá mango
• coconut mango
• Ourinho mango
• purple mango
• Manga Alfa
• Oxheart Mango
• horse sleeve
• Manga Mangarita (Manga Buceta)

The list is very long, so read this article on the 24 most common types of mango in Brazil .